Freeflow Journaling Through a Flashback or Body Memory

I've found that sometimes there's no escaping from the grip of an intense memory (especially if it's sensory-related). Although deep breathing, progressive muscle relaxation, and meditation help a little bit sometimes, I've discovered that in some cases there's nothing I can do except "hold on for the ride."

One tool that I've found useful is what I call "freeflow journalling." I've heard others refer to it as "freewriting." Basically whatever thoughts, sensations, words, images, etc come to mind, I write it down -- without worrying about using proper punctuation & grammar (or even whether or not it "makes sense," for that matter).

There are several reasons I've found this helpful:

1) It gives me something to do while I "ride out" the traumatic memory.
2) It helps me sort through what happened afterward so that I can process it.
3) It sometimes lessens the severity of the physical aspect(s) of a flashback (maybe because my hands are "occupied").
Here's an example of a "freeform" journal entry that I wrote about a year ago when I was triggered by simply hearing someone say the phrase "Just take it all." (Note: I added some punctuation to make it SOMEWHAT easier to read.)

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Just take it. Take it all. Stop your fucking complaining. Can't. No room. Stop. When will he come? Please God, No MORE! Arms over my head. Tight. Wrists. Pillow. Face. No air. Can't breathe. My duty. For my children. I can do this. I CAN'T do this. Lord, give me strength. Help me Jesus. Help me. Yea though I walk through the valley of the shadow of death, I will fear no evil. Thy rod and thy staff, they comfort me. Burning. Enough. Searing. Too much. Go away. Arms numb. Make it STOP. So dizzy. Gonna throw up. So gross. Gagging. Salty. Over me. In me. Dribbling on me. Musky smell of him. Smothering me. Holding me. Fading. Drifting. YOU ARE MINE. I am his. I am gone. Disappeared. Where did I go? Darkness. Don't fight it. Let go. Wandering. Lights. Turning over. Spreading. Slipping. Again. Here we go again. No more. Please God, no more. Hurts so bad. Stretching. Splitting. Tearing. PLEASE let him be done. Mind over matter. He's spitting on me. Says that's good enough to go again. Mad at me. I'm dry he says. Better that way. Spits again. Good enough. It's NOT. Sticking. Pulling. Feels like he's tearing me apart. He likes it. Says I'm so good and tight. Every stroke burns. Agony. Searing pain. Deeper. Harder. Stabbing straight through me to the other side. ALMOST DONE, he says. STOP SHAKING. SHUT UP. Just a little more. Thank God. Hold on. Slipping away. Almost finished. Is he? COME AGAIN. I can't. Can I? Thrusting. Counting. Two, three, four, five, six, seven, eight, nine, ten, twelve, fourteen, twenty, sixty nine, HUT. I miss playing football. Think about something else. Anything else. Deeper. Harder. He says he's done. Please be done. Finally. Breathing. Gulping air. Curl up in ball, knees to chin. Is he gone? Have to pee. No, I can't. Too late. Burning. He's still in me. GET IT OUT. But he's gone. Not there. Need ice. Ice. Find the ice. Make it stop. He's gone. Don't care where. Away from me. Quiet. Curl up in a ball. Make the pain go away. Lord, please... Why ... Why ... Why... Is this how it's supposed to be? Am I so weak that I cannot do this? Help me submit willingly, Lord. My body is not my own. It is his. Strengthen me, Father. Need to sing. It will be better one day. I just need to trust. Singing -"All the way my Savior leads me, what have I to ask beside? Can I doubt His tender mercy, who through life has been my Guide? Heavenly peace, divinest comfort, here by faith in Him to dwell. For I know, whate'er befalls me, Jesus doeth all things well; for I know, whate'er befall me, Jesus doeth all things well." Tears. More tears. Why? What is wrong with me? Am I a horrible wife? I must be. This is my lot, my portion in life. I shouldn't let it upset me. God is in control, this is His will for my life, so who am I to question it or complain? Singing-"Day by day, and with each passing moment, strength I find to meet my trials here. Trusting in my Father's wise bestowment, I've no cause for worry or for fear. He whose heart is kind beyond all measure gives unto each day what He deems best -- lovingly, its part of pain and pleasure, mingling toil with peace and rest" . . . God must approve of this, otherwise He wouldn't allow it. And it says there will be pain mixed with pleasure, so I guess I should be thankful even through the pain.  This must be what He wants for me, and I'll just have to accept it. Lord, help me accept it .... Singing-"Have Thine own way, Lord, have Thine own way. Thou art the potter, I am the clay. Mold me and make me after Thy will, while I am waiting, yielded and still" ... I need to just yield. Lord, help me be still and yield. I confess my weakness, my frailty, my inability to properly submit to my husband as is my duty, my inadequacy as a mother, and my incompetancy as a housewife.  I humbly bow before you, Heavenly Father, and beg for your mercy. Haven't you punished me enough? I know I don't deserve to be rescued, but I cry out to you, oh Lord. Footsteps on the stairs. Coming up. It's him. He's back. Wants more. Shaking in puddle. Still singing. Want to believe. Hands trembling. Ice melting. In the doorway. His face. Sneering. Ridiculing. God won't hear me because I'm a slut. Worthless whore. Why am I singing to a God that can't hear me? Or doesn't care to listen? He throws hymnal against wall. Says we need to pray. Pray for my forgiveness. Pray that God will help me submit. Pray that God will forgive me for my weakness. That He will forgive me for my unwillingness. Pray that God will have mercy on me. Pray that God will make me a better wife. God help me take it all. Take it all. He wants more. No, Please, no more. Please, no. He says he'll be "nice" and only do my mouth. Please no. Please. On my chest, he's so heavy. Choking, gagging, suffocating. Bite down. Slap! Let go. Stop. No more. Finish yourself. You have two hands. Will I watch? Video. Awful & disgusting. Makes me watch. Hate porn. Skin crawling. Sick. He can't come. His arm is tired. YOU FINISH. My job. My responsibility. Take it all. Swallow. No. Sick. Gross. BASTARD! Gag. God help me. Darkness. Slime. Room spinning. Pillow soft. Quiet. Fading. Take it all. Just take it all.